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By elitefts Readers Published: November 8, 2014
Posted in: Products & Reviews, Programs, Sports Training, Training
Tags: best 55 , gpp, pointers , prowler

The 55 Best Prowler Programs

We asked on Facebook for you to post your favorite Prowler workout. We picked our top 55 favoriteand a
winner that is listed at the end of the article. Did you make one of the top 55 Prowler workouts?
1.) The Marathon: start with body weight or more in plates, and go as far as you can. Once you hit the wall, do 20
free-standing body weight squats. Go as far as you can with the Prowler again and as soon as you stop, do a
40-yard sprint. Repeat 5 times. Dan Go Hard Ekstrom

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2.) Death Rally: load up the Prowler with your body weight in plates, then do 20, 20-yard sprints for time. Try not
to die. Daven Williams
3.) Do 40 yards for 10 trips, while alternating high/low handles with 90 pounds. The hardest part becomes
staring at the watch for 5 minutes afterward to see if you survived not getting the Prowler Flu. Gerald Santoleri
4.) I bought one for in our gym to push down our 30-yard walkway. After deadlift day, we add plates every other trip
until we cant move it the full 30 yards. Then, we work back down. Brian Sealock
5.) Just push til you puke! Do 30-yard sprints on asphalt (down and back). Then, add two more plates and
repeat. Continue until vomiting occurs. Then, do at least two more runs! Todd Marcoullier
6.) Just do 10, 40-yard Prowler sprints. Its all you need. Levi Taylor
7.) Pulling my Prowler with my harness for a straight mile with 150 pounds on it after a squat training session.
Awesome and people love to treat you like Rocky as you pass by on the road. Feels better than cake on a cheat
day. Jerome Cook
8.) Prowler hill sprint: 40-yard sprint with at least 100 pounds. All low handles. 10-15 reps or until dead. Ryan
Oglevee
9.) Buddy Runs: sprints using the high handles, with a Prowler that is loaded with one of your training partners
who is encouraging (berating) you to keep your feet moving as fast as possible. Switch pusher/rider after each
sprint. Jon Hayes
10.) Load it with 45s and push 25 feet. Superset with 10 heavy tire flips, use a 10-minute time cap, and do as
many rounds as possible. Luke Sweet

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11.) Sprint with Prowler 30 yards each way. Then, add another two plates and do it again. Repeat process til
projectile vomiting occurs. Then, do two more runs! Todd Marcoullier

16 September 2014 9:00 AM | 3 Comments

12.) Do 4 x 20m Prowler pushes followed by 20m sled sprints followed by 5 reps each target Turkish get-up (32
pound kb) followed by 5 reps clean and press with a kettlebell (64 pound kb). Take all the equipment to the local
park at the weekends. Mike Heeney

3 Partners Open 2XL Powerlifting Gym

03 September 2014 11:34 AM | 1 Comment

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13.) At our camp in Afghanistan at 7500 feet, we do Prowler suicides to simulate pulling/pushing a casualty.
Best workout we found:

10 August 2014 2:00 AM | No Comments

Showman Year One

Load Prowler with 1 x 45-pound plate, push 25m. Sprint back to start and grab another 45-pound plate
and sprint back to Prowler.
Load Prowler (2 x 45-pound plate) and push 25m. Sprint back to start and grab another 45-pound plate
and sprint back to Prowler.
Load Prowler (3 x 45-pound plate) and push 25m. Sprint back to start and grab another 45-pound plate
and sprint back to Prowler.
Load Prowler (4 x 45-pound plate) and push final 25m. Rest one minute and reverse the process.
Dan Ferriter

06 August 2014 9:00 AM | 2 Comments

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14.) Prowler Suicides: push the low handle 10 yards, high handles back, low handle 20 yards, high handles
back. Fastest time wins. Pat Lion

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20 June 2014 3:57 PM | 3 Comments

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15.) Simple and easy load Prowler to appropriate weight, depending on the person this could be different, do
a 15-yard sprint with the high handles, then jump through the Prowler, over the low handles, turn around and
push back with low handles. Do this at least 10 times, more if you wish. Track times with a stopwatch for best
results. Jonathon Leitch
16.) I strap my son in the harness and he pulls 2 x 20 yards each to finish his workouts. Then, he hops on the
back and makes me pull him around. Grant Christiansen
17.) Get three or four people together and use somewhere between 90 and 180 pounds. Push 80 feet, run back
and do 10 sledge swings per arm. Do these Indian Style for 10 rounds. So basically the Prowler and sledge
never stop swinging. Bryan Benzel

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18.) 3 x Giant Set: 40 yard chest press, 40 yard row, 20 yard reverse fly, 20 pull-throughs. Finish with 5 x 20 yard
pushes with as much weight as possible. I wrote an article for SCJ (this months issue) on the benefits of using a
sled using the Econo Prowler as an example. Nathaniel Jenkins
19.) First, load it. Push until you cant anymore. Wait until breath returns. Repeat 2 and 3 a few times.
Turn Prowler around, repeat 2 and 3 until home. Additional benefit is that if I do this at 5:30AM I get to piss off
the neighbors with their perfectly manicured lawn. Jason Beaudoin
20.) To date, the nastiest Prowler session I inflicted on myself: Post ME upper. 160 feet there and back with 90
pounds on Prowler 2. Rest one minute followed by Prowler Shotguns for 20 reps with the low handle, 20 reps
with the mid-high parallel bars. Then, rest one minute followed by 160 feet there and back again. Rest one minute
followed by the Prowler with a 50 foot rope row for two lengths. Go right into Prowler shotguns back to start 15
reps! Rest one minute and unclip rope, then repeat attempted, but fail due to spins. Managed to get into my studio
gym bathroom and ended up on the nice cold ceramic tile floor stripped down to boxers. I layid there for an hour

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on the verge of projectile Prowler flu contemplating why? LoL! Michael Arthur Guerra
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21.) Do hand-over-hand uphill pulls 4 sets x 125 pounds. Do backward and forward drags 4 sets x 180
pounds. Tennis shoe blow-out pushes, 4 sets of pyramid sets increasing to over 500 pounds for 20 yards.
Charles Gardner

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22.) Ladder at 20, 40, 80, 100 yards. Two to three ladders. Steve Bogle
23.) 40 yard on-the-minute sprints with 50-60 percent of body weight. The faster you push, the longer you get to
rest. 8-10 repeats for a finisher. Jenica Allen
24.) 40 yards each way with a group of three. Everyone gets a turn each trip. Load one plate each side: and go
down and back. Then, add 25s to each side: down and back, 25s off plate on: down and back. Rinse repeat until
someone passes out, pukes or dies. First one to quit has to put all the gear away, and gets made fun of
mercilessly until we do it all again and someone else quits first. John J Brooks
25.) I use it to take my full body GPP to another level.
High parallell bars for 100 feet
Mid -horizontal bar for 50 feet
Low-horizontal bar 50 feet
Pull back (Prowler in front of you) with straps for 25 feet
Chest push (Prowler behind) with straps 25 feet
As many rounds as possible in 15 minutes. When using the straps, I like to use soft D cable attachments, then
grab one with each hand, stand in between the two straps, and push or pull. Bryan Stellfox

26.) We have our wrestlers use it to perform their step-knee-step technique, so they will build explosive power
when they shoot their double legs. Eric Semifero
27.) Attach a long rope to the Prowler, push it 40 yards, sprint back and then pull it to you. Repeat. Max KeirnWhiting
28.) Favorite Prowler workout so far: use the Econo Prowler and load 45s on each side. Do 30-yard sprints
on asphalt for however long it takes to get to 100 total. Did it this past Saturday for charity. Took me right at two
hours and I raised $2,800 for a local teen with cancer. Ill send yall the video when I get it fully edited. David
Allen
29.) Prowler Marathon: the day I received my Prowler, I put 90 pounds on it and pushed it a half mile lap in my
neighborhood. It took me 75 minutes! Zach Rounsaville
30.) Eight person workout. Place keg on Prowler and have two people push the Prowler for 25 meters. Each
person drinks a beer. Rotate to next pair and repeat. Works best with rugby forwards. Matthew Stafford
31.) Prowler shuttle on thick turf (weight dependent on individual, usually 25-45 pounds per side)
5 yards high, bring back 5 yards low
10 yards high, bring back 10 yards low
20 yards high, bring back 20 yards low
Puke
x 5 if still able to move. Zach Blanton
32.) This winter I have been pushing it on a back road overlooking Frenchmans Bay and Mt. Desert Island. The
road is layered with sand and salt from the winter and it makes a horrific noise, but the view is unequaled. 20 trips
of 40 yards or so. Lucy Unger
33.) Prowler 20 yard shuttle runs x 315 back squat for eight rounds. Davin Cronquist

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34.) Walk with a Prowler for 40 yards, choose a weight that is reasonably light/can keep constant speed while
walking like 90 pounds follow this by 40 yards of walking lunges, followed by 40 yards of walking with the
Prowler, followed by 20 goblet box squats, followed by 40 yards of walking with Prowler, followed by 20
dumbbell or kettlebell swings, followed by 40 yards walking, followed by 20 bodyweight squats (by this point even
bodyweight squats suck) and lastly followed by a 40-yard sprint with the Prowler. I use this for helping increase
GPP and when I need to lean down a bit so I can make weight. Ty Hamilton
35.) Prowler mile around an old track Indian run style. One guy pushes his turn, goes to the back of the line and
jogs with the team until it is his turn again until a mile is completed. Sam Luker
36.) Where I work, the main police station has a parking ramp inclined at 45 degrees. I put two 45-pound plates
and push it up and pull it down walking backwards for 5 trips with the Prowler, working to do 10. Then, I run with
a 50-pound weighted vest, make five trips, then walk five more. I do this after-hours though, because other cops
see this and think this isnt normal which scars me because they have guns. Thank goodness they cant shoot
straight. Jimmy Jam
37.) With 100 pounds, push 10 yards, then pull 10 yards for 3-5 sets between regular lifting sets. Carl
Reinhardt

38.) Heavy upright Prowler drags down. Backward Prowler drags back. Distance is about 30 yards, 3-6 sets,
weight is as heavy as humanly possible. Cj Appenzeller
39.) 100kg 0kg challenge. 25m low handle, 25m high handle. 100kg there and back, 90 there and back,
80,70,60,50,40,30,20,10,0. Total of 22 lengths for time. Quickest time was 10.21, slowest was 25.31! And you
have to remove your own weights. Hahahaha! David Cross
40.) Prowler Mile: I used the turf in the gym which is 15 yards and went down and back with 90 pounds on the
Prowler for a total of 60 laps or 1,800 yards. It took me 76 minutes for the mile and 32 minutes for a half mile.
Ben Podbielski
41.) Steep incline hill pushes: 10 sets. On the first set, try and beat prior weeks first set and total time for all 10
sets should be tried to be beat from each week. Add 25 pounds to each set. Joshua Harvey
42.) 40 yard harness pulls, adding plates every two pulls until you get up to a max pull. Great for truck pull training
adding an arm-over-arm rope is great, too. Keith Thompson
43.) 20 yard pushes x 8. 40 yard pulls x 4. Tug of war with 2 x 50 rope x 5. Push and release 8 x 4. Jay
Kearney
44.) Hook the ropes on the Prowler and add however much weight you want. Do the ropes for one minute, 15
seconds of slams, alternating, inside out circles, and jumping jacks. Then push the Prowler 30-40 yards and
pull it backwards from the ropes. Matt Johnston
45.) My training partners and I coin our most brutal prowler workout as The Masochistic Mile. It consists of the
four of us with three stations going one mile around the neighborhood. Here are the stations that we rotate:
Load the Prowler with 180 pounds
55 pound kettlebell farmers walk with the Fat Gripz
Holding the Swiss bar overhead
Everyone stays on pace with the person pushing the Prowler, with the fourth person resting. The pusher
goes to rest after his bout and we rotate accordingly. Evan Wehner

46.) Five rounds for time: 5 tire flips, 25 sledgehammer swings echa side, 25 burpees, and 40-yard Prowler
push. Jim Stone
47.) As a legitimate Prowler workout and not as a finisher
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Backward Sled Drags (40 yards) x 2

Forward Sled Drags (40 yards) x 2
Reverse Fly x 15 reps
Forward Sled Fly x 15 reps
Prowler Hi/Lo x 4 Finisher Miguel Aragoncillo

48.) A. 4 x 40 sprint with 1pps B. 4 x 25 heavy drags 3-4pps with spud strap C. 4 x 40 low handle with 150 pounds
no stopping. David Terry
49.) I put a board on mine so it can hold my sandbag loaded at 105 pounds. Sprint about 30-40 yds (width of cul
de sac) take off sandbag and do 5 sandbag clean and press, minute rest, load sandbag on Prowler and sprint
back, 5 sandbag front squats, repeat for 20 minutes. Brandon McElroy
50.) 30 yard push with 270 pounds, 20 Prowler jump-overs. Repeat four times. Andy Sedar
51.) I hook a light band around my waist and use it like a jammer. I start with a little tension on the band, take a
penetration step, and push it as far as possible. The weight added to the Prowler is 50% of the persons body
weight. Ryan Carranza
52.) 40 yard pushes. On the clock. One every two minutes. Alternate high/low drive. Complete 6 reps loaded 100
percent of your body weight. 6 Reps 50 percent of your body weight. 6 reps 25 percent of your body weight.
Kevin Doak Wisham
53.) Sitting hand-over-hand rope pull for 40 yards, then immediately pushing it back 40 yards. Mike Mangione
54.) As a finisher, do Prowler suicides. 10 yards down, 10 yards back, 20 down, 20 back, 30 down, 30 back.
And do two or three sets. Jordy Anderson

and the winner

55.) Prowler Suicides: start with an empty Prowler and go down and back 50 yards. Add 2 plates, go 40 yards.
Add two 25, go 30 yards. Move up to 2 plates a side and go 20 yards. Add two 25 and go 10 yards. NOWrepeat
the process, but go backwards work down in weight, but longer distance. You will not be able to walk. Mind you,
these are done at a fast paceno walking! Josh White

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9 Comments

Aaron
Posted April 26, 2012 at 12:31 AM

Any way of getting Prowlers in Australia?

josh
Posted April 26, 2012 at 8:18 PM

Weve always done (loaded w/ 180#) 30ft low push/high back, 40ft, 50ft, 60ft, 50ft, 40ft, 30ft. anything under 4min
tends to be a good run.
Prowlers a great tool. Love it!

Bo Hill
Posted April 27, 2012 at 9:41 AM

I like to hook chains on the prowler or a rope will work also. Then hook the chain to one end of a pole or bar.
Hold the bar stright out in front of you and walk forward. You can also do walking lunges with rotations while
holding the bar out in front of you. Great core work!!!

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Schad
Posted April 27, 2012 at 7:54 PM

Speed and strength circuit for conditioning.

Use 6-8man team, attach each with a 40 foot rope
Strength = 180-225lbs (done once)
Speed = 90lbs (done twice)
Pull the prowler 40 feet, then push it 40 feet so the next man can do it! Complete 8 rounds, Indian style so it
never stops moving.

Kyle
Posted May 9, 2012 at 7:10 PM

Love the workout with the keg! Speaking as a rugby forward myself, ill have to incorporate this into my training!

James
Posted November 12, 2014 at 3:43 PM

40 yards down and back. (first rep should take you between 15-20 seconds) Go every minute on the minute.

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1. Prowler Heaven jordyand34
2. We, the Powerful
3. Prowler Conditioning - A sweaty, spewy tale.

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